作者：沪江英语 来源：About.com 2015-07-27 11:25
Sooner or later, almost everyone who travels by air—from occasional passengers to professional pilots—is affected by jet lag. One research study reported that as many as 94 percent of all long-distance fliers experience some form of jet lag.
What is Jet Lag?
Crossing multiple time zones tends to disrupt your circadian rhythms, confusing your natural 24-hour “body clock,”which regulates your waking and sleeping hours and keeps you aligned with your environment.
Symptoms of jet lag may include:
Swollen hands and feet手脚肿胀
The symptoms of jet lag feel especially acute if you fly from west to east, because it is more difficult for your body to adjust to “losing time”when you journey east than to “gaining time”when you fly from east to west.
And the more time zones you cross during your flight, the more jet lag you're likely to experience.
Ten Tips to Help You Avoid Jet Lag
1.Adjust your bedtime by a hour a day,a few days before your trip. Change your sleep pattern to match the schedule you will keep at your destination. This will help you avoid jet lag during your trip.
2.Resetting your watch at the beginning of your flight may help you adjust more quickly to the time zone you will be visiting.
3.Drink plenty of water before, during and after your flight. The air on planes is extremely dry, and some experts believe that dehydration is a leading cause of jet lag. Virtually everyone agrees that dehydration can make jet lag worse.
4.Avoid drinking alcoholor anything with caffeine during your flight. (That includes many soft drinks as well as coffee or tea.) Both alcohol and caffeine increase dehydration.
5.Sleep on the plane if it is nighttime at your destination.Use earplugs, headphones, eye masks or other sleep aids to help block out noise and light, and a travel pillow to make yourself more comfortable so you can sleep.
6.Stay awake during your flight if it is daytime at your destination.Read, talk with other passengers, watch the movie, or walk the aisles to avoid sleeping at the wrong time.
7.Exercise as much as you can on the flight, but review the two preceeding tips. If you need to sleep to match nighttime at your destination, do that.
Try these in-flight exercises:
Stretch your back, arms and leg muscles伸展背部、手臂和腿部肌肉
Walk up and down the aisle when the seat belt sign is turned off当安全带信号关闭时，可以在走道上来回走走。
Squeeze a rubber ball or a pair of socks to stimulate good circulation in your hands and arms; alternate hands挤压橡皮球或者袜子来促进手和胳膊的血液循环；两手互换进行。
While sitting in your seat, lift one knee and flex your foot for the count of 10; repeat with the other leg坐着的时候，抬起一个膝盖，弯曲你的脚数到10；另一只腿重复这个动作。
Many airlines include instructions for in-flight exercises on a card or in the airline’s magazine; check the seat pocket in front of you.
8.Eat lightly but strategically. Some people adhere to various “jet lag diets,”but I’ve never found one that was worth the trouble it took to follow it. Still, it makes sense to eat foods that support your needs and can help you avoid unnecessary “jet lag”conditions.Remember that high-protein meals are likely to keep you awake, foods high in carbohydrates promote sleep, and fatty foods may make you feel sluggish.
9.Take supplements. Some people claim that melatonin will “cure”jet lag by promoting sleep. Others swear by a homeopathic product called N***.A natural hormone produced by our bodies, Melatonin can be purchased onlineor at most health food stores. N*** is available onlineand at many retail outlets that sell travel supplies.
10.Relax on the first day at your destination. If you have the luxury of arriving at your destination a day or two before you have to engage in important activities that may require a lot of energy or sharp intellectual focus, why not give yourself a break and let your body adjust to the time change a little more gradually?